Chloe’s Sample Workout Routine

Monday/Thursday

QUADS

• Squats Free Bar (increasing by 20lbs each set)– 5 sets of 20,15,12,10 & 8 reps
• Hack Squat– 3 sets of 15 reps
• Leg Press– 3 sets of 10 reps
• Pyramid Quad Extension– 3 sets of 12 reps
• Sumo Squats– 4 sets of 15 reps

SHOULDERS

• Front/Lateral Raises– 4 sets of 10 reps
• Shoulder Press– 4 sets of 12 reps
• Upright Row– 4 sets of 12 reps
• Smith Machine Behind Head– 3 sets of 10 reps

Cardio

• 30 min HIIT stairmaster

Tuesday/Friday

GLUTES

• Step-up with Dumbbell or Cables– 4 sets of 15 reps
• Glute Bridge with Plate– 4 sets of 20 reps

HAMSTRING

• Deadlift with Barbell– 4 sets of 12 reps
• Leg Curl– 4 sets of 12 reps
• Walking Lunges– 4 sets of 15 reps
• Hamstring Curl on Stability Ball– 4 sets of 15 reps

BACK

• Pull Ups– 3 sets of 12 reps
• Lat Pull-downs– 4 sets of 10 reps
• Seated Cable Rows– 3 sets of 12 reps
• Row Machine– 3 sets of 12 reps
• Single Arm Rows– 3 sets of 10 reps (each arm)
• Lower Back Exercises– 4 sets of 10 reps
• Rear Delts– 4 sets of 10 reps

Cardio

• 30 min HIIT cardio + abs

Wednesday/Saturday

CHEST

• Bench on Smith (warm up)– 3 sets of 12 reps
• Incline Dumbbell– 4 sets of 10 reps (superset)
• Flyes– 4 sets of 10 reps (superset)
• Cables– 4 sets of 12 reps (heavy)

BICEPS

• Seated/Incline Dumbbell Biceps Curl– 4 sets of 10 reps
• Barbell Curl– 4 sets of 10 reps
• Supermans– 3 sets of 10 reps

TRICEPS

• Triceps Kickback– 3 sets of 12 reps
• Triceps Cable Press Downs– 3 sets of 12 reps
• Triceps Dip Unassisted– 4 sets of 10 reps
• Lying Barbell Triceps Extension– 3 sets of 12 reps

Abs

• 30min HIIT cardio

Sunday

ABS – Exercise for 1 minute each, repeat 3X

• Obliques on Cable
• Plank on Elbows and Toes (for about 4 min total)
• Hanging Leg Raises
• Cable Crunches
• Side Crunches on Stability Ball
• Abs Scissors Kick
• Seated V Knee-up
• Reverse Crunch

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